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Can You Take Probiotics & Prebiotics While Pregnant?
Read time: 6 minutes
With so many health influencers telling us to take all-the-supplements-all-the-time, how do we know what is actually safe and recommended during pregnancy? Especially when it comes to probiotics and prebiotics.
As a registered dietitian who specializes in maternal and infant health, my clients ask about pro- and prebiotics all the time.
I’m here to guide you on what the science says and what might be recommended as you journey through your pregnancy.
Bottom Line: Probiotics and Prebiotics during Pregnancy
While we know that prebiotics and probiotics may both impact our microbiome, and that our microbiome may have a significant influence on our health, taking probiotics and prebiotics during pregnancy is a new area of research, with no consensus yet on recommendations.1234
While both probiotics and prebiotics are generally considered safe for most pregnant women, it’s important to chat with your healthcare provider before starting any new supplements. They know your health history and can make individual recommendations.
With that said, there are plenty of foods that are rich in prebiotics or that contain probiotics that can be included in a balanced diet during your pregnancy.
Read on to learn more about the potential benefits of probiotics and prebiotics, what foods they’re found in, and how they may impact our health.
But first, what is our microbiome?
Each of us has a unique microbiome.4 It is made up of a vast number of microscopic living things (also called microorganisms or microbes) and the molecules they produce.34 These microorganisms include:
These organisms can be found both on our bodies (e.g., our skin) and within our bodies, including the respiratory tract, urogenital tract, and gastrointestinal tract (GI tract).89 Each site has a different microbe community.5
Our GI tract has a complex microbe community that some scientists say works like another organ!1011
What does our microbiome do?
Our normal gut microbes, along with the microbes we eat, are constantly engaging with cells in our body (including our immune system cells).3
Our microbiome is thought to be beneficial by:
Supporting the barrier of the lining of our intestines. This may help reduce bacteria or other substances traveling from our intestines into our bloodstream.3512
Helping us to digest food and produce energy12
Producing metabolites, vitamins, and hormones that are important for our health12
Ongoing research is helping to discover all the ways our microbiome and individual microbes may impact our health.3
How does our microbiome develop?
Our microbiome is formed in our first years of life.513 Development at this time may even play a role in our adult immune system health and microbiome!35
The gut microbiome development is influenced in many ways, including:
Delivery: baby’s age and how baby is delivered (cesarean section or vaginal birth).
Feeding: Whether baby is breastfed, formula fed, and when and what kind of solids are introduced.59
Research is being conducted about microbiome development even during pregnancy!9
While our microbiome is most influenced in early life, it may also be modified over time through adulthood from:
Learn more:
Breastfeeding Benefits for Mom & Baby - What is in Breastmilk?
How do prebiotics and probiotics affect my microbiome?
Prebiotics – what are they?
Prebiotics are defined by the International Scientific Association for Prebiotics and Probiotics (ISAPP) panel of experts as “substrates that are selectively utilized by host microorganisms conferring a health benefit”.15
This means that they are a food for the microbes that live in our bodies that benefit our health.15
Prebiotics are non-living substances that our digestive enzymes can’t break down.16 Most prebiotics are dietary fibers, but not all dietary fibers are prebiotics.17 Prebiotics can also be isolated and added to food or dietary supplements.17
Some examples of prebiotics include:
Galactooligosaccharide (GOS): Can be found in plant-based foods such as lentils, chickpeas, and cashews
Fructooligosaccharides (FOS) and inulin: Can be found in onions, garlic, chicory, and Jerusalem artichokes
Human milk oligosaccharides (HMO)
Resistant starches: In beans, legumes, whole grains, and unripe bananas. It can also be found in potatoes, rice, and other starchy foods after they have been cooked and cooled1517
What are the benefits of prebiotics?
Prebiotics may provide health benefits by:
Altering the make-up of our microbiome
Changing the function of certain microbes17
Some prebiotics may:
Help support our digestive system health (including helping us to have regular bowel movements)
Supporting how our body absorbs minerals and metabolizes glucose
Aid in regulating our energy balance
Support our immune system17
Learn more: Prebiotics 101
What are probiotics?
The ISAPP defines probiotics as “Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”1819
To be a probiotic by that definition, it must be a specific strain of a living microorganism that is:
Tested at a specific dose
Shown to provide a health benefit18
Probiotics are added to many foods, including some yogurts.20 But not all fermented foods contain microbes that meet the probiotic criteria.21 To know if a food contains researched probiotics, look for specific strains in the ingredient list.
Probiotics are also sold as dietary supplements.18
Benefits of Probiotics
Possible benefits of probiotics depend on the strain and dose, as not all strains have the same health benefits.1620 Plus, taking more probiotics does not necessarily lead to a greater benefit, a lower amount may be just as effective.18
Studies on specific probiotic strains show potential support for digestive health and the immune system.222324 There is even early-stage research on mental health in connection with certain probiotic strains.
Digestive Health
Probiotics may support our digestive health by:
Aiding in breaking down some food we can’t digest18
Support our bowel movement passing process20
Helping with vitamin production20
Mental Well-Being
There is some preliminary research being explored around probiotics and mental health. This is because our gut and brain are constantly in communication.10 26They are connected by a pathway known as the gut-brain axis. Our gut microbes and their byproducts are thought to play a major role in these interactions.1026
Our gut is sometimes referred to as a “second brain” because it produces some of the same mood-regulating neurotransmitters as our brain.102627
Immune System Health
Research is showing that our gut microbiome may play a key role in supporting our immune system.9 Our gut actually contains about 70% of our immune system!18
Certain probiotic strains may support the immune system by:
Enhancing how our gut barrier works, which may prevent harmful microbes from entering our bloodstream1022
Increasing antibody production10
Decreasing viral replication (a step in the process of viruses growing in our body)222829
Supporting our white blood cells in fighting infections or other diseases2230
Promoting anti-inflammatory responses10
Increasing production of short-chain fatty acids(which provide energy for our gut cells and are potentially linked to supporting our immune system!)1031
Can you take probiotics while pregnant?
While probiotics are generally considered safe during most healthy pregnancies, further research is needed as there is currently not enough available evidence for specific recommendations for probiotic use in pregnant individuals.2032
Check with your doctor before starting any new supplements to see if taking probiotics may be appropriate for you.
Can you take prebiotics while pregnant?
Prebiotics are a type of indigestible fiber found in many plant-based foods, such as beans, nuts, seeds, vegetables, and whole grains. These are a safe addition to the diet for most pregnant women and are a healthy part of a balanced diet.
A high fiber diet (plus enough fluids) can be helpful for constipation, even during pregnancy, and many high-fiber plant foods are also sources of prebiotics.35 So, focusing on a plant-rich diet may be beneficial.
Should you want to take prebiotic supplements, check in with your healthcare provider for an individualized recommendation.
FAQs about taking probiotics and prebiotics while pregnant
Who should not take probiotics?
Studies have shown that probiotics are safe for most healthy adults.2034
With that said, there have been some cases of infections resulting in illness. Most of these cases involved people who were severely ill or had compromised immune systems.20
Discussing supplementation with your doctor is always recommended, especially for certain at-risk populations (e.g. preemies, immunocompromised individuals, those with serious illness, those with ‘short gut’).18
A diet that includes a sufficient variety of fruits, vegetables, whole grains, seeds, and legumes is also a wonderful way to help promote a diverse microbiome!
Why take probiotics while pregnant?
Because research shows many potential health benefits of taking probiotics, many women wonder if taking them during pregnancy is also beneficial. While probiotics are generally considered safe for healthy adults, it’s imperative to chat with your healthcare provider before starting any new supplements.34
Probiotics may also be consumed from foods that have added probiotics, such as yogurt, kefir, and cottage cheese.
Can you take probiotics and prebiotics together?
Probiotics and prebiotics can sometimes work synergistically, and many supplement companies have begun combining them.
For most healthy adults, it may be safe to take them together, but it’s important to chat with your healthcare professional first.
To help get more prebiotics from your diet, choose plenty of plant foods such as beans, nuts, seeds, and vegetables.
Can I take prenatals and probiotics together?
Be sure to ask your healthcare provider about specific supplement recommendations to help meet your individual health needs during pregnancy.
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For more on this topic, check out the following articles:
Which Nutrients do I Need during Pregnancy?
Meal Plan: How to Eat More Fruits and Vegetables
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